chapter 9 lecture eating for a healthier you © 2015 pearson education, inc

Chapter 9 Lecture

© 2015 Pearson Education, Inc.

Eating for aHealthier You


LEARNING OUTCOMES

• List the six classes of nutrients, and explain the primary functions of each and their roles in maintaining long-term health.

• Discuss how to eat healthfully, including what is a healthful diet, how to use the MyPlate plan, vegetarianism, reading food labels, information about supplement use, and the pros and cons of the organic and locavore movements.

• Discuss the challenges that college students face when trying to eat healthy foods and the actions they can take to eat healthfully.

• Explain food safety concerns facing Americans and people in other regions of the world.


Essential Nutrients for Health

• Nutrients: The constituents of food that sustain humans physiologically: proteins, carbohydrates, fats, vitamins, minerals, and water.

• Appetite: The desire to eat normally accompanies hunger, but is more psychological than physiological.

• Nutrition: The science that investigates the relationship between physiological function and the essential elements of foods eaten.

• Digestive Process: The process by which the body breaks down foods and either absorbs or excretes them.


Essential Nutrients for Health (cont.)

• Recommended Intakes for Nutrients• Recommended Dietary Allowances (RDAs)

– Intake levels necessary to meet the nutritional needs of 97–98 percent of healthy individuals.

• Adequate Intake (AI)– Average daily nutrient intake by healthy people when

there is not enough research to determine an RDA.

• Tolerable Upper Intake Level (UL)– Highest amount of a nutrient that can be consumed

without the risk of adverse health effects.

• Acceptable Macronutrient Distribution Range (AMDR)

– Range of intakes for carbohydrates, fat, and protein that is associated with reduced risk of chronic disease and that provides adequate levels of essential nutrients.


The Digestive Process



• Calorie: A unit of measure that indicates the amount of energy obtained from a particular food

• Kilocalorie: 1 kilocalorie is equal to 1,000 calories.

• Most nutrition labels use the word calories to refer to kilocalories.


Water: A Crucial Nutrient

• Humans can survive longer without food than without water.

• Dehydration can cause serious problems within hours, and death within a few days.

• Too much water, hyponatremia, is also a serious health risk characterized by low sodium levels.

• The body consists of 50–60 percent water by weight.

• Water is obtained through foods and beverages that are consumed.


Estimated Daily Calorie Needs


Proteins

• After water, proteins are the most abundant substances in the body.– Used to repair bone, muscle, skin and blood cells, and are

key elements of antibodies.– Proteins help transport iron, oxygen, and nutrients to all

body cells.• Structure and Sources of Proteins

– Amino acids are the building blocks of proteins. Nine of the 20 are essential because they must be obtained from food; the other 11 can be produced by the body.

– Dietary protein that supplies all 9 essential amino acids is known as complete (high-quality) protein.

– Proteins from plant sources lack one or more amino acids and are known as incomplete proteins.


Foods Providing Complementary Amino Acids


Proteins (cont.)

• Few Americans suffer from protein deficiency.• The average American consumes more than 79

grams of protein daily, mostly from animal sources.

• Recommended intake is only 0.8 grams protein per kilogram of body weight.

• In a 2,000 calorie diet, 10–35 percent of calories should come from lean protein.


Carbohydrates

• Carbohydrates supply energy needed to sustain normal daily activity. They are metabolized faster and more efficiently than is protein.

• Carbohydrates are converted to glucose.• They play an important role in the functioning of

the internal organs, the nervous system, and muscles and are the best fuel for endurance athletes.


Recommended Intake for Carbohydrates, Proteins, and Fats for Adults 19–70 (as a percentage of calories)


Forms of Carbohydrates

• Simple Carbohydrates• Glucose (monosaccharide)—most common form• Fructose (monosaccharide)—fruit sugar• Sucrose (disaccharide)—granulated table sugar• Lactose (disaccharide)—milk sugar• Maltose (disaccharide)—malt sugar

• Complex Carbohydrates (polysaccharides)• Starches—grains, cereals, and vegetables

– Stored in the body as glycogen

• Fiber—"bulk" or "roughage"


Fiber

• Dietary fiber comprises the nondigestible forms of carbohydrates that come from parts of plants—the leaves, stems, and seeds.

• Functional fiber consists of nondigestible forms of carbohydrates that may come from plants or may be manufactured in the laboratory and have known health benefits.

• Total fiber is the sum of both.


Fiber

– Insoluble Fiber• Found in bran, whole-grain breads, and most fruits

and vegetables• Found to reduce risk of several forms of cancer

– Soluble Fiber• Found in oat bran, dried beans, and some fruits

and vegetables• Helps lower blood cholesterol levels• Helps reduce risk of cardiovascular disease


Anatomy of a Whole Grain


What Carbohydrates Should I Eat? Which Should I Avoid?• Whole grains and high-fiber diets can protect

against obesity, colon and rectal cancers, heart disease, constipation, and perhaps type II diabetes.

• Choose foods such as brown rice, wheat, bran, and whole grain breads and cereals.

• Increase fiber intake to 20–35 grams per day.• Eat fewer refined carbohydrates.


ABC News Video: Ditching Sugar

Discussion Questions• What can you do to avoid overconsumption of

sugar?• Why is added sugar unhealthy? What diseases

can occur due to consuming high amounts of added sugar?

• What are some of the replacement (counterconditioning) tactics that can help cut back on our "want" of added sugar?

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Fats (Lipids)

• Misunderstood but a vital group of basic nutrients that do the following:– Maintain healthy skin– Insulate body organs– Maintain body temperature– Promote healthy cell function– Carry fat-soluble vitamins A, D, E, and K– Supply a concentrated form of energy

• Triglycerides make up 95 percent of total body fat.– When we consume too many calories from any source, the liver

converts the excess into triglycerides, which are stored throughout our bodies.

• Cholesterol makes up 5 percent of total body fat.– Can accumulate on inner walls of arteries and contribute to

cardiovascular disease.– Ratio of cholesterol HDL/LDL helps determine risk for heart

disease.


Fats (cont.)

• Types of Dietary Fat– Saturated fats are mainly from animal sources and

are solid at room temperature.– Unsaturated fats generally come from plants and are

usually liquid at room temperature.– Monounsaturated fatty acids (MUFAs) include peanut

and olive oils.– Polyunsaturated fatty acids (PUFAs) include corn,

sunflower, and safflower oils.– Both terms refer to the relative number of hydrogen

atoms that are missing in a fatty acid chain.– MUFAs seem to lower LDL levels and increase HDL

levels.


Percentages of Saturated, Polyunsaturated, Monounsaturated and Trans Fats in Common Vegetable Oils


Fats (cont.)

• PUFAs come in two forms:– Omega-3 fatty acids, found in many types of

fish.– Omega-6 fatty acids, found in corn, soybean,

and cottonseed oil.– Some nutritionists believe that PUFAs may

decrease levels of both harmful LDL cholesterol and beneficial HDL cholesterol.

– Two types are essential and must be eaten:• Linoleic acid and alpha-linoleic acid.


Fats (cont.)

• Avoiding Trans Fatty Acid– Created by process of making liquid oil into a

solid fat by adding hydrogen molecules.– Increases LDL levels while lowering HDL

levels.• Eating trans fat increases risk of coronary and

heart disease and sudden cardiac death.

– Today, trans fats are being removed from most foods, but if you see the words "partially hydrogenated oils," "fractionated oils," "shortening," "lard," or "hydrogenated" on a food label, then trans fats are present.


New Advice: Is More Fat Ever Better?

• Moderation is key. No more than 7—10 percent of your total calories should come from saturated fat, and no more than 35 percent should come from all forms of fat.– Eat fatty fish.– Use soy, olive, peanut, and canola oils

instead of lard or butter.– Add healthy amounts of green, leafy

vegetables, walnuts, walnut oil, and ground flaxseed to your diet.



• To Reduce Your Overall Intake of Less Healthy Fats– Read food labels.– Chill soups and stews and scrape off any fat that

hardens.– Fill up on fruits and vegetables.– Hold the creams and sauces.– Avoid margarine with trans fatty acids.– Choose lean meat, fish, and poultry.– Choose fewer cold cuts and less bacon, sausages,

hot dogs, and organ meats.– Select nonfat and low-fat dairy products.– Use substitutes for higher-fat products.


Vitamins

• Potent, essential, organic compounds• Promote growth and help maintain life and health• Two Types

– Fat soluble—absorbed through intestinal tract with the help of fats. A, D, E, and K vitamins are fat soluble and tend to store in the body. Toxic accumulations may cause cirrhosis-like symptoms.

– Water soluble—dissolve in water. B-complex vitamins and vitamin C are water soluble. These are generally excreted and cause few toxicity problems.


Antioxidants

• Antioxidants– Often in functional foods– Most common are vitamin C, vitamin E, and beta-carotene.– Free radicals damage or kill healthy cells.– Antioxidants scavenge free radicals, slow their formation, and

repair oxidative stress damage.• Carotenoids

– Lycopene (in tomatoes, papaya, pink grapefruit, and guava) reduces the risk of cancer.

– Lutein (in green leafy vegetables, spinach, broccoli, kale, and brussels sprouts) protects the eyes.

• Vitamin D– Formed when skin is exposed to the sun.– Improves bone strength, helps fight infections, lowers blood

pressure.


Antioxidants (cont.)

• Folate– One of the essential B vitamins, needed for

the production of necessary DNA synthesis in body cells.

– The FDA requires that all bread, cereal, rice, and pasta products be fortified with folic acid, the synthetic form of folate, to reduce birth defects.


A Guide to Water-Soluble Vitamins


A Guide to Water-Soluble Vitamins (cont.)


A Guide to Fat-Soluble Vitamins


Minerals

• Inorganic, indestructible elements that aid the body– Vitamins cannot be absorbed without

minerals• Major minerals are needed in large amounts.

– Sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride

• Trace minerals are needed in small amounts.– Iron, zinc, manganese, copper, and iodine– Excesses or deficiencies of trace minerals

can cause serious problems.


Sodium and Calcium

• Sodium– Necessary for regulation of blood and body fluids,

transmission of nerve impulses, heart activity, and certain metabolic functions.

– Recommended consumption less than 1 teaspoon of table salt per day

• Calcium– Plays a vital role in building strong bones and teeth,

muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, and fluid balance within cells.

– Most Americans do not consume the recommended amount of 1,000 to 1,200 mg/day.


Iron

• The most common nutrient deficiency globally• Women aged 19 to 50 need about 18 mg per

day. • Men aged 19 to 50 need about 10 mg.• Iron-deficiency anemia—body cells receive

less oxygen, and carbon dioxide wastes are removed less efficiently.

• Iron toxicity—ingesting too many iron-containing supplements

• Men who consume excess iron have a higher risk of gallstones.


A Guide to Major Minerals


A Guide to Major Minerals (cont.)


A Guide to Minor Minerals


A Guide to Minor Minerals (cont.)


How Can I Eat More Healthfully?

• Two dietary tools have been created for consumers to make healthful eating simple and easy: the Dietary Guidelines for Americans and the MyPlate Guidance System.


Dietary Guidelines for Americans, 2010

• The Dietary Guidelines for Americans, 2010, are designed to help bridge the gap between the standard American diet and the key recommendations that aim to combat the growing obesity epidemic by balancing calories with adequate physical activity.


Trends in Per Capita Nutrient Consumption


Choose MyPlate.gov


MyPlate Food Guidance System

• Balance calories– Enjoy your food, but eat less.– Avoid oversized portion.

• Foods to increase– Make half your plate fruits and vegetables.– Make at least half your grains whole.– Switch to fat-free or 1 percent milk.

• Foods to reduce– Compare sodium in foods such as soup,

bread, and frozen meals—choose foods with lower numbers.

– Drink water instead of sugary drinks.


Serving Size Card


How Can I Eat More Healthfully? (cont.)

• Understand serving sizes• Eat nutrient-dense foods• Reduce empty-calorie foods

– Cakes, cookies, pastries, and donuts– Sodas, energy drinks, sports drinks, and fruit

drinks– Cheese– Pizza– Ice Cream

• Physical activity


Choose Foods Wisely—Read the Labels

• Percent Daily Value (%DV)– Lets you know how a serving of food will

contribute to nutrient levels in your diet.• Other claims include the following:

– Nutrient content claims– Structure and function claims– Dietary guidance claims– Qualified health claims– Health claims


Reading a Food Label


ABC News Video: Grain Labels Do Not Reflect the "Whole" Truth

Discussion Questions• How can we raise consumer awareness that

there is a discrepancy between the marketing of grain products and the actual contents of grain products for consumption?

• How can companies be held to a better standard to be more honest regarding the contents of products?

• Provide an argument for the need for the FDA to define whole grains.



Vegetarianism: A Healthy Diet?

• Strict vegetarians, or vegans, avoid all food of animal origin.

• Lacto-vegetarians eat dairy products but avoid flesh foods and eggs.

• Ovo-vegetarians add eggs to the vegan diet.• Lacto-ovo vegetarians eat both dairy products

and eggs.• Pesco-vegetarians eat fish, dairy products, and

eggs.• With proper information and food choices,

vegetarianism provides a superb alternative to meat-based cuisine.


Supplements: Research on the Daily Dose

• Dietary Supplements – Products taken by mouth to supplement

existing diets– Include vitamins, minerals, and herbs– FDA does not evaluate supplements prior to

their marketing; companies are responsible for their own monitoring.

– A multivitamin added to a balanced diet will generally do more good than harm.


ABC News Video: Menu Calorie Counts

Discussion Questions• Is the new federal law, which requires posting calorie

counts for foods, beneficial or detrimental for restaurant goers?

• In what ways is the calorie count advertised misleading for customers?

• Caloric needs are based on several factors. Does the average person have the knowledge to accurately assess caloric intake needs? What more can be done to educate the public regarding caloric needs?

• What practical methods can the consumer employ to decrease calorie intake at restaurants?



Choosing Organic or Locally Grown Foods

• Organic foods are those grown or raised without the use of synthetic pesticides, chemicals, or hormones.

• A review of published literature found no evidence that organic foods are nutritionally better than traditionally grown foods.

• Locavore describes those who eat only foods grown or produced locally.


ABC News Video: Organic Produce

Discussion Questions• Many Americans may be confused about the

nutritional value of organic foods and the benefits of eating organic. How can we get the word out about the nutritional value of organic and conventional foods?

• What is the justification for the higher cost of organic foods? Describe reasons you think organic food is or is not worth the higher price tag.

• Describe the benefits to eating organic foods.



Eating Well in College

• If you must eat fast food– Ask for nutritional analyses of items.– Order salads, but be careful about what you

add to them.– If you crave fries, try baked "fries," which may

be lower in fat.– Avoid giant-sized portions and refrain from

ordering extras.– Limit beverages and foods high in added

sugars.– At least once per week, add a vegetable-

based meat substitute into your fast-food choices.


Eating Well in College (cont.)

• In the dining hall try this– Choose lean meats, grilled chicken, fish or

vegetable dishes. Avoid fried foods.– Hit the salad bar and pick leafy greens,

beans, tuna or tofu, and avocados or nuts.– Choose baked potatoes with salsa, or add

grilled chicken to your salad.– At the made-to-order section, hold the butter,

mayonnaise, sour cream or cheese, or cream-based sauces.

– Avoid seconds, and pass on high-calorie, low-nutrient sweets.


Food Safety: A Growing Concern

• Food-borne pathogens sicken over 48 million people and cause 128,000 hospitalizations and 3,000 deaths per year.

• Signs of food-borne illness– Cramping– Nausea– Vomiting– Diarrhea

• Symptoms occur from 30 minutes after eating to several days or weeks later.


ABC News Video: FDA Proposes New Food Safety Rules

Discussion Questions• How might the new food regulations impact the

health of the consumer?• Why do you think food was not previously tested

prior to leaving fields? • If foods are tested prior to the food being

shipped, packaged, or processed after leaving fields and farms, what will be the economic impact?



Avoiding Risks in the Home

• Unsafe handling of food in the home results in more than 30 percent of all foodborne illnesses.

• To reduce risk– Wash hands, and wash all produce before

eating.– Avoid cross-contamination by using separate

cutting boards and utensils.– Ensure refrigerators are set to 40 degrees or

less.– Cook meats to recommended temperatures.– Keep hot foods hot and cold foods cold.– Eat leftovers within 3 days; when in doubt,

throw it out.


Food Sensitivities

• Food Allergies– Abnormal response to a food triggered by the immune system– Symptoms include rapid breathing or wheezing, hives, rash,

eczema, runny nose, facial swelling, or respiratory problems (anaphylactic reaction).

– In 2004, Congress passed the Food Allergen Labeling and Consumer Protection Act (FALCPA), which requires food manufacturers to clearly label foods containing ingredients that are common allergens.

• Food Intolerances– Less dramatic reaction than food allergies– Not the result of immune system response– Generally show as gastric upset– Lactose intolerance is common and also happens in response

to food additives (MSG, sulfites, gluten).– May have psychological triggers


Genetically Modified Food Crops

• Genetic modification involves the insertion or deletion of genes into the DNA of an organism.

• About 75 percent of processed foods are genetically modified.

• The World Health Organization states that no effects on human health have been shown from the consumption of GM foods.

chapter 9 lecture eating for a healthier you © 2015 pearson education, inc

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